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Tofu, often sold in India as "soya paneer", is one of the best vegan protein foods. It is soft, absorbs any masala you cook it in, and works in almost every dish you would make with paneer. Here is what it does for you, how it compares with paneer, and who should be careful. What Is Tofu ? Tofu is made by curdling soy milk and pressing the curds into blocks, much like paneer is made from milk. Common types: Silken tofu: very soft and creamy. Good for smoothies, desserts and gravies. Firm tofu: the best all-rounder for bhurji, tikka and stir-fries. Extra-firm tofu: the highest in protein, holds its shape when grilled or fried. It is 100% plant-based, so it suits vegans and vegetarians. Nutrition (per 100 g, approximate) Protein: about 8 g (silken), 12-17 g (firm and extra-firm) Calories : about 55-145 kcal depending on type Fat: low to moderate, mostly unsaturated Also contains: iron, magnesium, and calcium (especially if set with calcium salts, so check the label)...

Greek yogurt is thick, creamy and high in protein, and in India you can get the same benefits at home with hung curd. It is one of the easiest protein upgrades you can make to a vegetarian diet. Here is what it does for you, how to make it, and who should be careful. Greek Yogurt vs Hung Curd vs Regular Curd Regular curd (dahi) : about 3-4 g protein per 100 g. Light and watery. Hung curd: regular curd with the water (whey) drained out. Thick, with about 8-10 g protein per 100 g, depending on how long it hangs. Greek yogurt: strained yogurt made commercially, with about 9-10 g protein per 100 g. Often slightly tangier and smoother. For practical purposes, hung curd is a cheap, homemade version of Greek yogurt. Nutrition (per 100 g, approximate) Protein: about 9-10 g Calories: about 60-100 kcal for low-fat versions, and about 100-130 kcal for full-fat Fat : varies. Choose low-fat or full-fat depending on your goal. Also contains: calcium, phosphorus, potassium, vitamin B12 ...

Masoor Dal (Red Lentils): Benefits, Protein, Side Effects and Who Should Avoid It Masoor dal is one of the quickest and cheapest protein sources in Indian kitchens. It cooks in about 15–20 minutes with no soaking, which makes it perfect for busy days. Here is what it does for you, who should eat it, and who should be careful. What Is Masoor Dal? Masoor dal is made from lentils. Common forms: Masoor dal (split red lentils): the orange-pink dal that turns golden and creamy when cooked. The quickest to cook. Sabut masoor (whole brown or black masoor): the whole lentil with its skin. Higher in fibre and takes longer to cook. Sprouted masoor: whole masoor sprouted for salads and chaat. It is 100% plant-based, so it suits vegetarians and vegans. Nutrition (per 100 g dry, approximate) Protein: about 24–26 g Calories: about 340–350 kcal Fibre: about 11–15 g Fat: very low Also contains: iron, folate, potassium, magnesium, zinc and B vitamins 100 g dry swells to roughly 250–300 g onc...

Peanuts (Moongfali): Benefits, Protein, Side Effects and Who Should Avoid Them Peanuts are one of the cheapest and most protein-rich snacks in India. They are tasty, easy to carry and available everywhere, from street carts to home kitchens. Here is what they do for you, how much to eat, and who should be careful. What Are Peanuts? Peanuts are technically legumes, not tree nuts, and they grow underground. Common forms: Raw or roasted peanuts: the everyday snack. Boiled peanuts: lighter and easier to digest. Peanut butter: a popular spread for gym-goers. Peanut oil and chikki: common, but they carry added fat or sugar. They are 100% plant-based, so they suit vegetarians and vegans. Nutrition (per 100 g raw, approximate) Protein: about 25–26 g Calories: about 560–570 kcal Fat: about 49 g (mostly healthy unsaturated fats) Fibre: about 8–9 g Also contains: vitamin E, niacin (B3), folate, magnesium and zinc Peanuts are very calorie-dense, so portion size matters. A sensible serv...

Rajma (Kidney Beans): Benefits, Protein, Side Effects and Who Should Avoid It Rajma is one of North India's most loved comfort foods, and it is also a very good source of plant protein. It is filling, cheap and easy to build a meal around. Here is what it does for you, who should eat it, how to cook it safely, and who should be careful. What Is Rajma? Rajma is the red kidney bean. Common types in India: Jammu rajma: small, soft and quick to cook. Often considered the tastiest. Chitra rajma: speckled and mild. Red rajma: the larger, darker, more common variety. It is 100% plant-based, so it suits vegetarians and vegans. Nutrition (per 100 g dry, approximate) Protein: about 22–24 g Calories: about 330–350 kcal Fibre: about 15 g Fat: very low Also contains: iron, folate, potassium, magnesium and B vitamins 100 g dry becomes about 250–300 g once soaked and cooked, so a normal serving is 30–50 g dry, which gives roughly 7–12 g of protein. Benefits of Rajma Strong plant prote...

Sattu is a traditional Indian superfood, especially popular in Bihar, Jharkhand and Uttar Pradesh. It is cheap, needs no cooking and mixes into a drink in a minute. Here is what it does for you, who should have it, and who should be careful. What Is Sattu ? Sattu is a flour made from roasted grains or pulses. The most common type is made from roasted chana (Bengal gram). Some versions are blended with roasted barley or other grains. Chana sattu : higher in protein. Barley (jau) sattu: lighter, with less protein. Mixed sattu: a blend of the two. Because it is already roasted, it can be eaten without further cooking. It is not the same as raw besan (chickpea flour), which is unroasted and needs to be cooked. Nutrition (per 100 g, approximate) Protein : about 20 g for chana sattu (less for barley or mixed versions) Calories: about 380–410 kcal Fibre: about 15–18 g Fat: low Also contains: iron, magnesium, potassium and B vitamins Values vary by brand and blend, so check the lab...